Love Your Heart
Tips for heart-healthy living
Three Changes You Can Make
It beats about 100,000 times a day, 35 million times a year. It pumps blood through the body three times every minute, taking that blood on the equivalent of a 12,000 mile trek every 24 hours. Even at rest, it works twice as hard as the leg muscles of a person running. The heart is a remarkable, vital muscle that warrants great care and maintenance. Yet 1 in every 4 deaths is due to heart disease. But it doesn’t have to be that way. You can start making changes today that will help make your heart healthier in the long run.
Eat Better Eating a wide variety of foods that are low in fat, cholesterol and salt, but rich in nutrients can help protect your heart. Instead of thinking about a healthy diet in terms of what you can’t eat, think about it in terms of what you can eat. Add more: a. Fruits and vegetables — about 4 1/2 cups a day b. Whole grain foods — at least three 1-ounce servings a day c. Fish — at least two 3 1/2-ounce servings a week d. Nuts, legumes and seeds — at least four servings a week
Eating healthy foods low in cholesterol, trans fats and saturDWHG IDWV, DV ZHOO DV IRRGV WKDW DrH KLJK LQ fiEHr, FDQ KHOS keep cholesterol levels in check. Another way to help control cholesterol levels is by incorporating soy protein into your healthy diet. An extensive body of research has shown that soy-based diets can reduce LDL cholesterol (bad cholesterol) and triglycerides, and raise HDL cholesterol (good cholesterol). One of the key components in soy’s cholesterol lowering properties is something called lunasin, a naturally occurring soy peptide. Research on lunasin was so promising that scientists found a way to extract lunasin from soybeans so that it could be made available in a pure form. For example, LunaRich soy powder delivers the lunasin equivalent of 25 grams of soy protein. To get that same amount from other foods, you would need to drink approximately 32 ounces of soy milk, or eat approximately 12 ounces of tofu.
Get Moving Moderate exercise can help you lose weight, reduce your chances of stroke, diabetes and heart disease complications, lower your blood pressure and prevent other serious medical complications. $LP IRr DW OHDVW 30 PLQuWHV RI PRGHrDWH DFWLYLWy D GDy, fiYH times per week. Here are some easy ways to get moving: a. Start walking —Try taking brisk, 10-minute walks throughout the day. Park farther away from your destination. Take the stairs instead of the elevator. Walk the dog after dinner or walk to a neighborhood destination instead of driving. b. Do chores — Outdoor chores like gardening, raking leaves and washing the car are good ways to get moving. Cleaning house does it, too. Try turning on some music and dancing while doing chores.
Lose Weight Extra weight puts more burden on your heart, lungs, blood vessels and bones. Being overweight increases the risk of high blood pressure, high cholesterol and diabetes, as well. a. Talk to your doctor — Find out your body mass index (BMI), which is your body weight relative to your height. )LQG RuW ZKDW yRur %0, VKRuOG EH, DQG fiQG RuW ZKDW yRur calorie intake should be for someone of your age, gender and level of physical activity. b. Keep track of what you eat — This will tell you a lot about your eating habits and help you make smart decisions, like controlling portion sizes and choosing nutrient-rich foods. c. Set reasonable goals — Don’t go for fad diets that claim you’ll lose 10 pounds in a week. Slow and steady weight loss is more likely to stay off, and you’ll be healthier in the long run.